Couch-to-5k "Conservative" 28 Week Training Plan

The following tables should help you get started on a simple walk/run routine. It is VERY conservative. You only work out three times a week at 30 minutes per session. The program takes 28 weeks and is a slow, steady progression. Along with a good, healthy eating program anybody who is overweight should have no problems using this routine.

You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, and you haven't been able to meet the minutes running required of the program at the end, its ok to still do the 5K BUT walk during it. Don't feel you have to run the whole thing. Don't push yourself. You can also add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.

If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF USE

Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.

***Starting on week five, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is so important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.

You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. You're not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.

Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!

Some running essentials:

Get fitted for proper running shoes at a dedicated running store FIRST!!! A lot of injuries can be avoided this way...just ask us.

Avoid running on asphalt or concrete...find a good, smooth trail.

A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle.

Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.

Reading the workout:

Example, the workout says '24/6'. The first number is the number of minutes walking, the second is the number of minutes running. 24 minutes walking / 6 minutes running. This is also how the 'grand totals' work.

Phase I Warm up phase Month 1 All Walking(Times in minutes per day)

Week

M

T

W

TH

F

S

S

TOTAL

1

Off

10

Off

15

Off

10

15

50

2

Off

10

Off

15

Off

20

15

60

3

Off

15

Off

20

Off

15

20

70

4

Off

20

20

Off

20

Off

20

80

Grand total: 260

Phase II Month 2 Mostly Walking(Times in minutes per day) Walk/Run

Week

M

T

W

TH

F

S

S

TOTAL

5

Off

28/2

Off

28/2

Off

Off

28/2

84/6

6

Off

26/4

Off

26/4

Off

Off

26/4

78/12

7

Off

24/6

Off

24/6

Off

Off

26/4

74/16

8

Off

24/6

Off

24/6

Off

Off

24/6

72/18

Grand total: 308/52

Phase III Month 3 Mostly Walking(Times in minutes per day) Walk/Run

Week

M

T

W

TH

F

S

S

TOTAL

9

Off

22/8

Off

22/8

Off

Off

22/8

66/24

10

Off

20/10

Off

20/10

Off

Off

20/10

60/30

11

Off

18/12

Off

18/12

Off

Off

20/10

56/34

12

Off

18/12

Off

18/12

Off

Off

18/12

54/36

Grand total: 236/124

Phase IV Month 4 Mostly Walking(Times in minutes per day) Walk/Run

Week

M

T

W

TH

F

S

S

TOTAL

13

Off

16/14

Off

16/14

Off

Off

16/14

48/42

14

Off

14/16

Off

14/16

Off

Off

14/16

42/48

15

Off

12/18

Off

12/18

Off

Off

14/16

38/52

16

Off

12/18

Off

12/18

Off

Off

12/18

36/54

Grand total: 164/196

Phase V Month 5 Mostly Running(Times in minutes per day) Walk/Run

Week

M

T

W

TH

F

S

S

TOTAL

17

Off

10/20

Off

10/20

Off

Off

10/20

30/60

18

Off

8/22

Off

8/22

Off

Off

8/22

24/66

19

Off

6/24

Off

6/24

Off

Off

8/22

20/70

20

Off

6/24

Off

6/24

Off

Off

6/24

18/77

Grand total: 92/268

Phase VI Month 6 Mostly Running(Times in minutes per day) Walk/Run

Week

M

T

W

TH

F

S

S

TOTAL

21

Off

6/24

Off

6/24

Off

Off

6/24

18/72

22

Off

4/26

Off

4/26

Off

Off

4/26

12/78

23

Off

2/28

Off

2/28

Off

Off

4/26

8/82

24

Off

2/28

Off

2/28

Off

Off

2/28

6/84

Grand total: 44/316

Phase VII Month 7 All Running(Times in minutes per day) Run

Week

M

T

W

TH

F

S

S

TOTAL

25

Off

20

Off

20

Off

Off

20

60

26

Off

25

Off

25

Off

Off

20

70

27

Off

25

Off

25

Off

Off

30

80

28

Off

30

Off

30

Off

Off

30

90

Grand total: 300

If you will be following the sprint programs on the site, replace phase VII for Month 7 (above) with the following:

Start some cycling to get up to 40minutes duration.

You may also start cycling earlier should you feel comfortable. Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes.

Phase VII Month 7 All Running /Cycling(Times in minutes per day) Run

Week

M

T

W

TH

F

S

S

TOTAL

1

20-Run

20-Run

20-Bike

20-Run

20-Bike

Off

20-Run

60-Run

40-Bike

2

20-Bike

25-Run

25-Bike

25-Run

30-Bike

Off

20-Run

70-Run

75-Bike

3

20-Bike

25-Run

30-Bike

25-Run

40-Bike

Off

30-Run

80-Run

90-Bike

4

20-Bike

30-Run

25-Bike

30-Run

25-Bike

Off

30-Run

90-Run

70-Bike

Grand total: 300-Run/275-Bike

YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...add a comment below and tell me how you did.

At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.

Author

Ron

I started this site 10 years ago after doing my first triathlon in 2001. My goal for this site is to get people healthy and happy. I firmly believe that triathlon is the best 'sport' for your body as it has less impact then the more popular single sport(running) while incorporating your upper body from swimming allows for a balanced-body approach to fitness.

Author

Ron

I started this site 10 years ago after doing my first triathlon in 2001. My goal for this site is to get people healthy and happy. I firmly believe that triathlon is the best 'sport' for your body as it has less impact then the more popular single sport(running) while incorporating your upper body from swimming allows for a balanced-body approach to fitness.